CrossFit WOD, July 5, 2022
14:00-24:00
1 Clean Deadlift + 1 Power Clean from 1" off the ground + 1 Clean from 1" off the ground @ 6.5/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1" off the ground + 1 Clean from 1" off the ground @ 7/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1" off the ground + 1 Clean from 1" off the ground @ 7.5/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1" off the ground + 1 Clean from 1" off the ground @ 7.5/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1" off the ground + 1 Clean from 1" off the ground @ 8/10 RPE Power Clean
42:00-57:00
For Time
30/20 Calorie Row
80’ Handstand Walk or 5 wall walks
30/20 Calorie Row
40’ Handstand Walk or 3 wall walks
-rest 5 minutes-
20/15 Calorie Row
40’ Handstand Walk or 3 wall walks
TARGET SCORE
Target Time workout 1: sub 4 minutes
Target Time workout 2: sub 90 seconds
Time Cap workout 1: 7 minutes
Time Cap workout 2: 3 minutes
12 Minute EMOM
Minute 1: 12-15 V-Ups
Minute 2: 4-6 Strict Toes To Bar
Minute 3: 1-3 Rope Climbs [15ft]
Scoring: Checkbox
4 Deadlift @ 7.5/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
3 Deadlift @ 8/10 RPE Deadlift
3 Deadlift @ 8/10 RPE Deadlift
Scoring: Load
Accessory Finisher
3 Sets
60 seconds Backwards Walking Sled Pull
10 Wide Grip Supinated Grip Barbell Curl and Press
Scoring: Load
1. Hip Halo Activation
2. Barbell Prep
Deadlift:
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)